Make It Happen Monday

HAPPY MONDAY!

Lately time has just been flying by! I have been extremely busy but that's how I have always been as I have mentioned in previous posts. I hope everyone is enjoying fall! 

Today I took my co-worker Kerry's hour-long Tabata class. If you don't know what Tabata is, it is 8 rounds of 20 seconds of work and 10 seconds of rest. After 8 rounds, you get a one minute break. We did this for approximately 40-45 minutes and finished off with ab exercises. It doesn't seem like much to do 20 seconds of one move, but after 5-6 rounds, you REALLY feel it. Her class was great :). Thanks Kerry! But of course...later on I wanted to get another sweat session in.

Tonight the weirdest thing happened to me...I had the urge to go for a run. Let me tell you, I do not like running. I would rather run stairs or complete a set of drills. For some reason, something inside me made me want to run. It may have been because of a few fitness instructors that just completed a half marathon or the fact that some that are about to do one. I always tell myself I could never do that, but maybe one day I will. It takes a lot of mental strength and I highly respect people who train for those races.

PSU Fitness Instructors: Devon Murray and Leah Polakoff

Devon's Mom

Now is that impressive or what?!

Not everyone I know who ran this race is a hard core runner. Some did it for the first time like my friends Allison France and Kristin Darr. So awesome that the both of them even had the guts to do it!

Congratulations to all of you! :)

Of course when I have the motivation to go for a run, it's never nice outside. Tonight I decided to go for a run and it was challenging. I ran 5 miles and it felt exhilarating to feel my heart pumping and the sweat dripping off my face. The hardest part is just going outside and DOING IT. Once you start, you don't want to stop.

Since the fall semester has began, I have been teaching a lot of fitness classes. I have been seeing changes in the strength of my body. It feels great when you can lift things you were not able to before. You won't always be able to visibly see it but you just feel it. I will say I can see a change in my shoulders and stomach. It never happens overnight. It takes time, but with hard work you will see a difference if you stick with it.

Slowly but surely, I'm getting there.

Now...on to NUTRITION!

So... why is POTASSIUM so important? 

What is it?

• Potassium is an important electrolyte and an essential dietary mineral that assists in the stimulation of the muscle to make fast powerful movements.

~ Dictionary.com

    Physiology . Electrolyte:  any of certain inorganic compounds, mainly sodium, potassium, magnesium, calcium,chloride, and bicarbonate, that dissociate in biological fluids into ions capable of conducting electricalcurrents and constituting a major force in controlling fluid balance within the body.

Recommended Dietary Allowances (RDA):

• Females: 2,000 mg/day
• Males: 2,000 mg/day

Why Is It Important?

• It plays an important role in the breakdown of glucose for energy release.
• Regulates the storage of glucose in the form of glycogen in muscle cells.
• Vital in the rapid replacement of muscles glycogen after exercise.
• It helps maintain fluid balance, body temperature, blood pressure, proper gland functioning, nerve impulse transmissions, and acid-base balance.

Sources:

• Readily available in every major food group.
• Fruits: Watermelon, bananas, oranges, cantaloupe, orange juice, apricots, pineapple juice, raisins, grapefruit, dried peaches.
• Vegetables: Mushrooms, romaine lettuce, zucchini, cauliflower, broccoli, spinach, butternut squash, sweet/white potatoes, carrots.
• Breads/Cereals: Whole-grain cereals, whole wheat bread. 
• Meat, Fish, Nuts, Beans: Sirloin steak, lima beans, sole/flounder, nuts, chicken breast.
• Milk, Yogurt, Cheese: Yogurt, milk, cheddar cheese.

Deficiency Symptoms:

• Muscle cramps/weakness, irregular cardiac rhythms (heart beat), mental confusion, paralysis, and appetite loss.
• It is unlikely, but possible if your diet is low in fresh fruits and vegetables and if you are constantly dehydrated.

  

Motivation and Nutrition

http://www.youtube.com/watch?v=fh1uff62SO8

"What do I eat before I work out?"

Your body uses carbohydrates for fuel during exercise. Eating or drinking carbohydrate-rich foods and beverages before, during, and after exercise gives your muscles the fuel they need for endurance and power.

What is GLYCOGEN?

- Storage form of carbohydrates in the body

    * It is stored in the muscles and liver

- It is the MAIN source of energy for exercising muscles.

....So HOW much do we store?

- We store 1,600-1,800 calories in our muscles.

- 400 calories in the liver

What happens when levels are low?

- When glycogen is low, the body must switch to using fat as an energy source. This usually occurs after two hours of exercise (depending how much glycogen is stored).

- Performance slows down up to 50% because the rate of breakdown and delivery of fat for energy is 6% slower than that of carbohydrates.

- AKA= FATIGUE

Pre-Exercise Needs

- 600-1,200 calories eaten 3-4 hours prior to exercise.

- Liquid or solid carbohydrates with little fat or fiber for optimal carbohydrate absorption.

- Example: A bagel topped with fruit spread, a bowl of oatmeal and 8 ounces of apple juice.

- If a meal doesn't fit in with your schedule or you have no appetite, have 8 to 16 ounces of sport drink 30 minutes to an hour before you exercise for an energizing dose of carbohydrate.

Did you know....

- When exercising for longer than 90 minutes, carbohydrate levels in the body run low, so drink a sports drink or eat a banana or a sport bar. This will help prevent fatigue. 

Afterwards...

- After you finish exercise, eat or drink a source of carbs to rebuild spent glycogen stores. Plan on eating within 30 minutes after exercise when your muscles are most ready for glycogen rebuilding. Have a sports drink along with a piece of fruit or slice of bread. Two to four hours later, continue to eat carbohydrates.

TODAY

Today, I taught Full Body Workout to faculty and Indoor Cycling to Penn State students and faculty. The cycling class is 5:15-6:15 on Wednesday. Everyone in the class kicked butt! They did such an awesome job! I love how motivated and determined people are.

^That's what they were thinking^

I encourage all of my patrons in all of my classes to continue exercising. I hope they come back every week. It's awesome to see the leaps in progress. It's the hardest getting into it but once you're into it, it's an addiction. You don't want to stop. It's like you can't stop.

It's going to be HARD in the beginning...

Strong mind= Strong body

I hope everyone sticks to their goals! Keep at it. You won't see results right away, it's the matter of patience. Good luck to everyone getting back into it, or trying out for a sports team, whatever it may be. Go get em!

;-)